30 Cal bike
25 box jumps
20 Hand release push ups/HSPU
10 burpees
"AMRAP 15 – Legs, Lungs, and Lockout"
This 15-minute grinder hits all the essentials: engine, jump capacity, upper body stamina, and burpee grit. Work through as many rounds as possible of:
30 Cal Bike – push the pace but don’t blow up
25 Box Jumps – keep a rhythm, and step down if needed
20 Hand-Release Push-Ups / HSPU – scale based on strength
10 Burpees – because it wouldn’t be CrossFit without them
This is a test of pacing and durability—your shoulders and lungs will both be under pressure from round one.
dumbbell reverse lunge workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout, wall ball workout
AMRAP 12
12 ring rows/pull ups
20 DB reverse lunges
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
Box jump workout, DB Thruster workout, T2B workout
AMRAP 15
2-4-6-8-10…
Knee raises/knees to elbows/T2B
Box jumps
DB Thrusters
cluster workout, crossfit amrap wod, double under workout, front rack walking lunge workout, jump rope workout, rope climb workout, rope pull workout, wall walk workout
AMRAP 16
1 rope pulls/rope climbs
20 m front rack walking lunges
3 Wall walks
4 Clusters
50 single unders / 50 double unders
bodyweight amrap workout, conditioning and strength workout, crossfit emom workout, crossfit full body workout, Hang Power Clean workout, ring row workout, rowing workout, shoulders to overhead workout, v-up workout
AMRAP 16
1: 10/15 cal row
2: AMRAP: 4 x Hang power clean + 4 x Shoulders to overhead
3: 24 alternating V-ups
4: AMRAP: 5 x Chest to bar + 5 x Pushups + 5 x Air squats
Deadlift workout, shuttle run workout, squat clean workout, toes to bar workout, wall walk workout
AMRAP 12
2 Wall walks
4 Shuttle run
6 Squat cleans
8 Knee raises/knees to elbows/T2B
10 Deadlift
